F3 Knoxville

Author: espy

Count to 5

THE SCENE: Pleasnt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did a few things. This BB is a few days removed.
THA-THANG

Went on a mosey stopped every 5th light pole and did ascending rep counts from  5 -80ish.  Ended with PAX roulette to get to 100

MARY:
No time for her.
COUNT-OFF & NAME-O-RAMA
Bomb Shelter regulars plus Pinocchio
CIRCLE OF TRUST/BOM:
Detachment in a healthy way can be a beautiful thing. Thanks to Nailed It for explaining it better than I could
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fire Brigade

THE SCENE: Sweatshirt weather until we warmed up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Neck rolls. Arm circles
THA-THANG:
Line up on grinder, squat and pass the bucket. Run to front of line w bucket pass it off and do a couple burpees. Did that the length of the grinder. Moved on to crumpet for 7’s bodybuilders and big boys.

MARY:
Fire brigade on the grinder again
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
https://churchotr.buzzsprout.com/1795172/11556872-october-23-2022-1-kings-1-part-3
MOLESKIN:
Bucket beatdowns will continue until the Q calendar is full 😎
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run fast. Carry heavy things. Do burpees

THE SCENE: Cool and sweaty all at the same time
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

tempo squats, wide merkins, ssh
THA-THANG:
Loooooooooooong a$$ Indian run to the church parking lot for a Dora beatdown.  100 merkins, 200 2 ct imperial squat walkers, 300 WW2’s but we didn’t get to many of those. Looooong Indian run back

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
10 HIMs got 1% better
CIRCLE OF TRUST/BOM:
Motivation follows action. Not the reverse.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Miles 4 Maryville on Saturday. Show up and show out to encourage some sad clowns to come out into the gloom. Bumblebee also looking for help moving on Saturday

Nothing to heavy

THE SCENE: Cool, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Merkins, Sally song w goblet squats
THA-THANG:
Roll the dice, do tha thang. Stations included:

weighted step ups

decline merkins

Curls

skull crushers

heavy thrusters

crazy heavy bent rows

 

MARY:
Ab work
COUNT-OFF & NAME-O-RAMA
6 HIMs had a bucket of fun
CIRCLE OF TRUST/BOM:
Shared some Bob Goff. The man is a purveyor of joy and a big fan of Jesus. I recommend following on Instagram
MOLESKIN:
Jump in on the new region channel on slack
ANNOUNCEMENTS:

Not much running

THE SCENE: Fall has arrived
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers and imperial squat walkers
THA-THANG:
A little work on the grinder, let Nguni between light poles with increasing reps (Merkins, Curls, Skull Crushers, etc)

Mosey, stopping every 5 mins to do PAX roulette. Rep counts started at 10 then up up to 60 and back down again. 4ct monkey jumpers turned out to be a crowd pleaser. Thanks Woodshack.

MARY:
Pax roulette ab work.
COUNT-OFF & NAME-O-RAMA
IYKYK
CIRCLE OF TRUST/BOM:
approach the challenges you face daily by taking the first step to overcome them instead of getting bogged down by the magnitude of the whole problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

keep your eye out for a date for a work day at drifters house!